What is the best temperature for a cold plunge?
Whether you are just starting your cold plunge journey or have been using a cold plunge for years, knowing the ideal cold plunge temperature can help ensure you get the most out of your experience and reduce potential risks.
The optimal temperature at which to set your cold plunge can vary based on your experience and your reasons for cold plunging. If you are new to cold plunging, work your way down to the ideal cold plunge temperature instead of jumping into the lowest temperate setting right away.
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Cold plunge temperatures explained
Cold plunges can vary in temperature. The temperature at which you set your cold plunge should be based on your experience with cold plunging. Temperature and experience will determine how long you should spend cold plunging.
For a little guidance, here is a table that outlines what temperature and time you should expect to use based on your cold plunge experience. For any additional questions about cold plunging, schedule a call with a cold plunge expert.
| Experience | Temperature | Time |
|---|---|---|
| Beginner cold plunger | 60°F to 65°F | 2 to 5 minutes |
| Regular cold plunger | 50°F to 59°F | 1 to 3 minutes |
| Veteran cold plunger | 39°F to 49°F | 30 seconds to 2 minutes |
Regardless of your experience level, try to limit your cold plunge time to around 11 minutes a week. At more than 11 minutes a week in a cold plunge, the benefits you receive plateaus, and health risks could increase.
What is the right temperature for you?
The right cold plunge temperature for you could depend on what your goals are and the cold plunge benefits you hope to see. If you are looking for muscle recovery, your cold plunge temperature would be different than if you are looking for a dopamine boost.
The best temperature for muscle recovery and reducing inflammation
If you are using your cold plunge for muscle recovery and inflammation reduction, the temperature your plunge should be set at is between 41°F and 50°F. This temperature range offers users strong anti-inflammatory benefits and reduces muscle soreness post-workouts.
The optimal setting for a maximum dopamine and adrenaline boost
The optimal cold plunge setting for a maximum dopamine and adrenaline boost is between 50°F and 59°F, with 57°F noted as the best temperature for increasing dopamine. Spending time in a cold plunge set at 57°F has shown a 250% boost in dopamine and 530% increase in norepinephrine, which can raise blood pressure and energy levels.
How to safely lower your cold plunge temperature over time
If you are looking to lower your cold plunge temperature, a slow decrease over time is the safest way drop your cold plunge temperature.
New cold plungers should start at a higher temperature, around 65°F, which will still feel very cold. As your body gets used to the temperature, you can slowly lower the temperature as well as your time plunging. Expect your drop in temperature to be 2°F to 3°F every week.
The most important signals to watch for when lowering your cold plunge temperature come from your body. If you feel dizzy or panicked, or find yourself unable to control your breathing, exit your cold plunge. Raise the temperature or cut the time for your next plunge.
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Based on data from The Cleaveland Clinic reflecting cold plunge use above 40 degrees Fahrenheit, for no more than 5 minutes, starting at 1-2x per week under guidance from a health care provider. For informational purposes only – not medical advice or substitute for professional care. Consult a healthcare provider before starting, especially if pregnant or managing cardiovascular, blood pressure, or diabetes related conditions. Rate Outdoors does not independently verify these results.
